Calories are a unit of measurement that indicate the amount of energy stored in food. They are a crucial factor in determining whether a food can be part of a healthy diet, and for managing weight. One food that is often of interest when it comes to calories is salmon, as it is a popular and nutritious type of fish that is rich in omega-3 fatty acids and other essential nutrients. In this article, we will take a closer look at how many calories are in a piece of salmon and explore some of the other nutritional factors that make this fish such a valuable part of a healthy diet.
First, let’s talk about the calories in salmon. The number of calories in a piece of salmon can vary depending on the size and preparation method of the fish. A 3.5-ounce (100-gram) serving of cooked, farmed Atlantic salmon contains approximately 207 calories. This is a moderate amount of calories, and can fit well into a healthy diet when consumed in moderation. However, it’s worth noting that the way you prepare the salmon can affect the calorie count. For example, a piece of salmon that is grilled or baked will have fewer calories than a piece that is fried or sautéed in butter.
It’s also important to consider the type of salmon you are consuming, wild caught vs farmed. Wild-caught salmon tends to have fewer calories than farmed salmon because it has less fat. A 3.5-ounce (100-gram) serving of wild-caught sockeye salmon contains about 164 calories, which is about 20% less than the same serving of farmed salmon.
Salmon is also an excellent source of protein, which is essential for growth and repair of the body’s tissues. A 3.5-ounce (100-gram) serving of cooked salmon contains about 26 grams of protein, or about 52% of the daily value for this nutrient. Protein is important for building and maintaining muscle mass, and it can also help with weight management because it is more satisfying than carbohydrates or fat and helps you feel full for longer.
In addition to being low in calories and high in protein, salmon is also a rich source of healthy fats. The main type of fat in salmon is omega-3 fatty acids, which have been shown to have numerous health benefits. Omega-3 fatty acids can help to lower the risk of heart disease, reduce inflammation, and improve brain function. A 3.5-ounce (100-gram) serving of cooked salmon contains about 2.5 grams of omega-3 fatty acids, or about 100% of the daily value for this nutrient.
Another key nutrient in salmon is Vitamin B12. Vitamin B12 is important for the formation of red blood cells and the maintenance of a healthy nervous system. A 3.5-ounce (100-gram) serving of cooked salmon contains about 3.4 micrograms of Vitamin B12, or about 142% of the daily value for this nutrient.
Salmon also contains a variety of other essential nutrients, such as potassium, selenium, and Vitamin D. Potassium helps to regulate blood pressure and is essential for proper muscle and nerve function. A 3.5-ounce (100-gram) serving of cooked salmon contains about 400 milligrams of potassium, or about 12% of the daily value for this nutrient. Selenium is an antioxidant that helps to protect cells from damage, and a 3.5-ounce (100-gram) serving of cooked salmon contains about 31 micrograms of selenium, or about 56% of the daily value for this nutrient. Vitamin D is important for bone health and immune function, and a 3.5-ounce (100-gram) serving of cooked salmon